Introduction to Peanut Butter
Peanut butter, also known as peanut butter, offers a variety of benefits that contribute to stimulating muscle growth, weight gain, controlling blood sugar levels, and preventing cardiovascular and cardiovascular diseases. the aging. These positive effects are attributed to its high content of healthy fats, proteins and fibers, which gives it energetic, anti-inflammatory and hypoglycemic properties.
How can you prepare peanut butter?
Peanut butter can be made at home or purchased already processed, ideally containing only roasted and ground peanuts, without adding sugar or artificial sweeteners. In addition, there are variants on the market that incorporate whey, cocoa or hazelnut protein, providing a variety of flavors to the diet without compromising nutritional quality.
Key Benefits of Peanut Butter
1. Take care of your Heart
The combination of monounsaturated and polyunsaturated fatty acids present in peanut butter helps reduce inflammation in the body and lower LDL cholesterol levels, which contributes to improving cardiovascular health and preventing diseases such as heart attack, stroke and atherosclerosis.
2. Boosts Muscle Development
Thanks to its high protein content and its contribution of potassium and magnesium, peanut butter promotes the growth and maintenance of muscle mass, being especially beneficial for those who engage in physical activities and weight training.
3. Regulates Blood Sugar Levels
Peanuts are rich in fiber, fats and carbohydrates with a low glycemic index, which favors the gradual release of glucose in the blood, helping to maintain stable levels and preventing glucose spikes, being especially suitable for people with diabetes.
4. Provides Energy and Healthy Weight
Peanut butter, rich in proteins and healthy fats, provides a considerable amount of calories, being an energy food that promotes weight gain without promoting fat accumulation, as long as it is consumed within a balanced diet.
5. Promotes Weight Control
Due to its fiber, fat and protein content, peanut butter promotes the feeling of satiety, becoming an ally in diets to control weight, replacing other foods rich in sugar and forming part of healthy recipes.
6. Suitable for Vegetarian Diets
Peanut butter contains polyunsaturated fats, folic acid, iron and high-quality proteins, making it a recommended food for vegetarians, vegans and people with a limited intake of meat products, thanks to its complete nutritional composition.
7. Antioxidant Action to Reduce Aging
Rich in vitamin E and omega-3, peanut butter offers nutrients with antioxidant properties, which fight free radicals and help prevent premature aging.
8. Support for a Healthy Pregnancy
Peanut, being a source of folic acid, plays a fundamental role in reducing the risk of deficiencies in the development of the baby’s brain and spine during pregnancy.
Nutritional information
Below is the nutritional composition of 100 grams of peanut butter, without added sugar or other ingredients:
Energy: 620 kcals
Carbohydrates: 10.7 g
Proteins: 25.33 g
Fat: 52.7 g
Fibras: 7,33 g
Niacin: 7.7 mg
Folic acid: 160 mg
How to Make the Most of Peanut Butter
To obtain the benefits of peanut butter, it is recommended to consume at least 1 tablespoon a day, and it can be used in whole-grain pancakes, as a filling in breads, added to smoothies, whole-grain cookie recipes, cake toppings or as an accompaniment to fruits in the snack
It is important to be aware of the presence of sugars in the list of ingredients of the product, avoiding purchasing creams that contain added sugar.
Recipe to Prepare Homemade Peanut Butter
To make peanut butter the traditional way, simply process 1 cup of roasted, skinned peanuts in a blender until you obtain a creamy texture, and store it in an airtight container in the refrigerator.
You can add salt or honey to taste to customize the flavor of the homemade peanut butter.
Healthy Recipes with Peanut Butter
Some ideas to prepare healthy recipes with peanut butter are:
1. Protein Shake with Peanut Butter
Ingredients:
– 200 ml of whole milk
– 1 banana
– 6 strawberries
– 2 tablespoons of oats
– 1 tablespoon of peanut butter
– 1 measure of whey protein
Preparation mode:
Blend all the ingredients in the blender and serve cold.
2. Pancakes with Peanut Butter and Strawberries
Ingredients:
– 1 egg
– 3/4 cup whole oat flour
– Vanilla
– 1 tablespoon grated coconut
– 1 or 2 tablespoons of milk (depending on consistency)
– 2 tablespoons of natural peanut butter
– 5 strawberries
Preparation mode:
Mix the egg with the oat flour, vanilla essence, grated coconut and milk, until you obtain a homogeneous mixture. Heat a non-stick frying pan and pour the mixture, cooking for approximately 3 minutes on each side. At the end of cooking, add the peanut butter and cut strawberries.
Final Considerations
It is important to note that, if you have skin that is prone to being oily, you should avoid consuming peanuts, as it can increase the oiliness of the skin and lead to the appearance of acne. Likewise, those people allergic to peanuts should avoid consuming them due to the risk of allergic reactions.
